You’re probably familiar with the advantages of meditation, but have you thought about the effects of gratitude meditation and admitted the things you are thankful for? Although it might seem straightforward to concentrate on counting your blessings, there’s compelling, research-supported evidence that connects gratitude with better mental health, mood, and even physical wellness. Gratitude meditation is not about sitting in silence for 20 minutes but about taking a moment, wherever you are, to acknowledge the good things in your life.
Regular gratitude journaling increases 25% sleep quality and 5 to 15% optimism (Amin, 2014). That’s why most spiritual scholars and life coaches emphasize gratitude meditation. Practicing gratitude meditation is the easiest way to raise your energy and feel better; your manifestation will happen faster than ever. It’s a type of mindful affirmation that can bring positivity and wellness.
In this guide, you’ll discover how gratitude meditation can enhance your mindfulness practice and follow these 6 simple steps to start practicing gratitude meditation today.
What is Gratitude Meditation – A Simple yet Powerful Intervention
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
Oprah Winfrey
As in the above quote, gratitude is the awareness of what we have in life and ignoring what we lack. Everyone has something missing, so instead of regretting what we don’t have, we should be thankful for what we have.
So, gratitude meditation helps you to shift your focus on the positive things in life, whether it’s a relationship, a job, financial stability, health, etc. According to studies, gratitude brings physical and mental well-being.
How to Practice Gratitude Daily? 6 Simple and Easy Steps to Follow!
If you want to indulge yourself in this powerful manifestation technique to achieve your physical and mental health goals. Follow our 6 simple steps to start practicing gratitude meditation today:
1. Create a Relaxation Meditation Space and Set Time
It would be best if you incorporated a few of your individual styles when designing your meditation space. Maybe it’s a certain smell that calms you down, or a sound that brings peace to your mind. Could even be a small object, like a card with gratitude quotes that makes you feel grounded.
Try adding bells, maybe chimes, or even crystals. Affirmation stones, beads, and artwork also do wonders for setting a chill vibe. These kinds of things really help create a space where you can focus on meditation without distractions.
But—and here’s the thing—you don’t want to overload the space. Too much stuff in one area can clutter not just the room, but your thoughts too. Keeping it simple is key. A few items at a time work best and you can always switch them out later when you feel like it.
2. Sit Comfortably
After finalizing the time:
- Sit on the ground or chair with your legs crossed, or take a position where you will feel more comfortable.
- Keep your back straight and relaxed, but be alert.
3. Focus on Breathing
Now, start the meditation by focusing on your breath. Start with slow breathing. Close your eyes, inhale through your nose, and exhale with your mouth. This technique could help you feel present and prepare for gratitude. It swipes away distractions and brings focus.
4. Focus on Gratitude
Now, consider something you like most and truly feel grateful for that. It could be something little or a complicated thing you feel grateful for. You will find many things that you may feel grateful like a true friend, a relationship, your job, or even a small thing.
Discover a thing you truly feel grateful for and think about for some time. You can also make a gratitude list of the things you are most grateful for in your life. This simple gratitude exercise helps you to focus on what truly matters, shifting your attention away from negative thoughts and toward positive emotions.
Shake off all negative thoughts, focus on one thing, and deeply embrace the feeling of gratitude. As you are deeply immersed in gratitude, you will feel a sensation in your body.
5. Dilate Gratitude
After the initial stage of practicing gratitude for a thing, dilate your gratitude towards other blessings in your life. It could be your life achievements, relationships, health, skills, talent, challenges, senses, etc. It all depends on your life and circumstances.
Think about everything that brings happiness to your life one by one. For everything, immerse in gratitude and take time until you feel a sensation in the reflection of gratitude.
6. Wrap-Up Your Gratitude Meditation
As you feel you have gained the positivity of gratitude, develop an attitude of gratitude by carrying these feelings with you all the time. An attitude of gratitude transforms your outlook on life and allows you to see the beauty in the everyday moments, making you feel more fulfilled and content.
End your gratitude practice by taking a deep breath and slowly opening your eyes. You will feel the positivity of gratitude revolutionizing your daily life. You will feel more charged, happy, and satisfied all day.
If you are still unable to see anything worthy enough to be thankful for, remember these 4 A’s of gratitude. These will help you in expressing gratitude:
- Appreciation: Appreciate those who light up your mood or bring positive energy into your life.
- Approval: Allow them to bring some goodness into your life, and listen to their viewpoints as well.
- Admiration: Completing the first two elements will automatically make you their fan. Make sure to tell them verbally that you are thankful for their efforts.
- Attention: Pay attention to what they are saying and acknowledge them.
Activities that bring Consistency while Practicing Gratitude
Consistency is the key to success. If you want to be positive and cope with your anxiety, negative thoughts, and despair, you should indulge in gratitude meditation in your life consistently. In the beginning, start with a little, then expand it.
For instance, say aloud some gratitude affirmations like “I have everything I wanted.” Likewise, when practicing, you can say some positive affirmations for anxiety or can use green noise to cope with depression.
Setting up a gratitude jar is another interesting way to maintain consistency in life. It is a fun activity to visualize your blessings. Alternatively, you can create a gratitude tree where each leaf represents something you’re grateful for. You just have to write one good thing that happened in your day on a small note or leaf and attach it to your tree. Over time, the tree will bloom with reminders of all the positivity in your life.
Keep a Gratitude Journal as Part of your Gratitude Practice
You must incorporate gratitude activities into your daily life. The most advanced way is to follow your favorite gratitude apps or keep a gratitude journal. In a gratitude journal, add the things you are grateful for daily. Recall the moments and things and write them in your journal. You can also include gratitude journal prompts to gain more benefits from this simple technique. These prompts help you to practice gratitude regularly.
Moreover, thank those you feel bring happiness in your life. Simply saying, ‘Thank you for your help’ can strengthen your relationships and reinforce the positive energy you want to cultivate through gratitude practice.
This is the best practice of incorporating gratitude in your life and giving you the best answer to “Is happiness a choice?”
Final Words
Gratitude meditation is also a grounding and focused meditation technique for bringing positivity and removing all mental issues. Practicing these 6 simple steps to start gratitude meditation today, you can live a meaningful life, as it encourages you to focus on what truly matters and helps you appreciate the present moment by achieving mental and physical well-being goal.
About the Author: Shanzaib Haider
